Tranquility With Tessa

02/08/2023

Wednesday wisdom

10/05/2023

🌼Wednesday wisdom 🌼

03/05/2023

🪷 Wednesday Wisdom 🪷

02/05/2023

I’m honor of May being Mental Health Awareness month.

Repeat after me:

✨I AM more than enough✨

REMINDER: Your worth is not measured by your productivity. You deserve love and healing just as you are. You are . : nami.org/mhm

01/05/2023

🌼Mindfulness Monday🌼

09/04/2023

🐥Happy Easter!🐰

I know holidays can get stressful. Visiting family, hosting, buying the gifts, the busyness and just getting through ALL of it. It can be a lot and then we lose sight of what is really important about the holiday in the first place. I came up with four different ways to manage the stress that may come up today. This works for managing stress in general so if it doesn't apply to you today, save it for another day!

🌼Accept imperfection: Not everything is going to go exactly as we planned or turn out just 'perfect' so let any expectation of perfection go out the window and just allow things to unfold naturally.

🌼Be realistic: You are only one person and can only do so much. Is what you are trying to achieve even obtainable?

🌼Say 'No': Don't feel obligated to say yes to everyone and everything. And say no without any guilt. No is an acceptable and complete answer.

🌼Accept help: This can be extremely challenging for many of us, myself included. It can be especially hard for those who believe that seeking help undermines independence and the ability to cope. Remember the goal is to thrive and not just survive.

07/04/2023

✨Happy Friday friends!✨

It's the last option for me. All day! I don't know about anyone else, but I'm having a very 'blah' day so I'm going to enjoy some sunshine with the kiddos.

What are you picking?

30/03/2023

✨Thoughtful Thursday✨

28/03/2023

Want to experience the benefits for yourself? Your first class with me is ALWAYS free so you can get a feel for my teaching style and decide if it is for you or not! Give yourself a break from the noise and support a friend while doing so. Link in bio!

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26/03/2023

"Wholehearted living is about engaging in our lives from a place of worthiness. It means cultivating the courage, compassion, and connection to wake up in the morning and think, No matter what gets done and how much is left undone, I am enough. It’s going to bed at night thinking, Yes, I am imperfect and vulnerable and sometimes afraid, but that doesn’t change the truth that I am also brave and worthy of love and belonging."
-Brene Brown



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18/03/2023

Try repeating this sequence four times. As always, you are the expert of your body and story. Do what feels best in your body and support your body in the way it shows up to the mat (and life!).

16/03/2023

Yoga is much more than just poses. According to Patanjali’s Yoga Sutras, there is an eight-fold path leading to liberation, known as the ‘Eight Limbs of Yoga.’

1.Yama- rules of how we interact with others.
2. Niyama- rules for how to interact with ourself.
3. Asana- Yoga postures.
4. Pranayama- breathing techniques designed to control prana or vital life force.
5. Pratyahara- We become so absorbed in what it is we’re focusing on, that the things outside of ourselves no longer bother us and we’re able to meditate without becoming easily distracted.
6. Dharana- Focused concentration. In order to draw our senses in, we must focus and concentrate intently.
7. Dhyana-when we become completely absorbed in the focus of our meditation.
8. Samadhi- When we become completely absorbed in the focus of our meditation. We merge with the object of their meditation. Although this has been interpreted to mean union with the divine.



Tranquility With Tessa
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14/03/2023

Take a super short, easy quiz to become more aware of your senses. It only takes a minute and would support Tranquility with Tessa greatly!

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12/03/2023

"....and as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others."--Marianne Williamson

08/03/2023

Sign up below!

https://vivayalive.com/guides/6123/tessa-peterson

Join every week in March for a series of mindfulness techniques to boost self-awareness and deepen your connection with yourself.

Mon, Tues, Thurs, Fri, Sat & Sun at 12pm EST
👉 link in bio

Join us to experience...
A greater sense of calm & relaxation
Improved focus & concentration
Increased self-awareness & self-reflection
Enhanced mind-body connection
Improved overall well-being & stress management

Don't miss out on this amazing opportunity to begin or enhance your mindfulness journey!
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06/03/2023

"... in reality, the practice of loving-kindness is about cultivating love as a strength, a muscle, a tool that challenges our tendency to see people (including ourselves) as disconnected, statically and rigidly isolated from one another. Loving-kindness is about opening ourselves up to others with compassion and equanimity, which is a challenging exercise, requiring us to push back against assumptions, prejudices, and labels that most of us have internalized. "--Sharon Salzberg

05/03/2023

Self care comes in various forms. It can look different for everyone so do what makes you feel good. However it may look, just do it. Take care of yourself. You deserve it! Always. 🤍

01/03/2023

✨Befriending the sensations✨
Throughout my practice and in my teaching, I frequently draw attention to the felt sense and inner sensations of the body so we can begin to become self aware and create a sense of safety within. Try describing the feelings in your body, not the emotion behind it but the sensation. Maybe your shoulders are tense, clenched jaw, tingling, heat, feeling of heaviness, pressure, etc. then become aware of your breath. Little practices like this can easily be done throughout the day to create better self awareness and strengthen the relationship to self.

P.S. One of my favorite quotes from one of my favorite books on trauma:

25/02/2023

Okay parents, so I know how much of a struggle night time can be especially bedtime. But I came across these amazing sleep stories by Mrs. Honeybee on Spotify and wanted to share! Search ‘sleep stories’ on Spotify and you will find many other options as well
if this isn’t for you! But this one has been my favorite because of how much awareness it brings to the breath throughout the stories. Amazing! Frequently drawing attention to the breath is such a powerful habit to instill in our children. It’s powerful as an adult but even more powerful to start young so they have this emotional regulation tool in their tool-belt to ease the constant and ever changing ups and downs of the waves of life.

Also parents, our kids are watching us ride the waves too so practice being present. Enjoy it with your kiddo and follow along! 🌊🤍

You set the tone.

24/02/2023

✨Pranayama(breath)✨: Certain breath techniques can encourage emotions to be stimulated, brought to the surface and released.

✨Sounds✨: Making sounds while holding poses opens up the throat chakra and can allow emotions to release from the body. Humming encourages calm and connectedness, audible exhales allow us to let go of challenging emotions, and a groan releases resistance. You may feel silly at first, but have fun with it and let your body lead you!

✨Backbends✨Backbends open the chest and stimulate the heart chakra which then allows us to open up more fully to life, emotions, experiences and in relationships.

✨Hip openers✨Our hips are great at storing our pent up emotions and suppressed memories which is why it is important to practice hip openers for emotional release. This release can be intense so allow whatever comes up to be there without pushing it away.

✨Hold the pose✨ Try to hold to your “edge”. The edge is that place of deep sensation. Finding your edge and sitting with it can activate an emotional release. Use props and restorative postures to hold for longer.

✨Svadhyaya (self-knowledge)✨: The Bhagavad Gita says, “Yoga is the journey to the self, through the self, to the self.” Yoga is a personal process that has nothing to do with the outside world or how we are perceived, it has to do with our internal experience.

Which tool is your favorite?!💕

22/02/2023

I love a good come back story! You either get bitter or get better. Trauma does not define who you are, but it can be a great catalyst for growth and change.

10/02/2023

A practice of radical compassion.
RAIN is a great tool to practice mindfulness and compassion in four steps.

1. Recognize what is happening-consciously acknowledge the thoughts, feelings, and behaviors affecting you.

2. Allow the experience to be there, just as it is.-
Allow the thoughts, feelings, sensations, etc. to be there without trying to fix or avoid anything

3. Investigate with curiosity and care-
Get curious! Ask yourself: What am I believing? What is part needs attention?

4. Nurture with self-compassion-
Try to sense what the hurting place inside of you needs most and then give that to yourself. Do you need reassurance? Love? Forgiveness? Give yourself an intentional gesture of kindness to comfort yourself.

*After you complete the steps, make note of how you feel and the quality of your own presence.*

Using this easy-to-remember tool by Tara Brach, allows us to move through challenging feelings or situations with love and compassion.

I often teach with this acronym in mind because I believe it offers a mindful, conscious approach to exploring challenging feelings.

You can use this acronym as a meditation or as a guide to move through those tough feelings that arise.

07/01/2023

Yoga with at to kick off our Saturday morning. We hung out with all the animals on the farm after. The goat I took a picture with kept following me around and just hanging by me so we became best buds. I also sat with a donkey for awhile because he was just so sweet and loving. Perfect morning. Yoga and animals💕

22/12/2022

My old man😭. Massage and heat pad to warm up for a walk. 💕🥲

09/11/2022

The power of yoga.🧘‍♀️

✨Experience it for yourself!✨

Link in bio💕

07/09/2022

Just a reminder! 😊

06/09/2022

I hope all of you are having a glorious day! Here is a your Tuesday tip!

05/09/2022

If at any point throughout the week you find yourself needing a little bit of a pick-me-up or feel dysregulated, practice this mantra meditation!